Hydrate Sparkler Recipe!!! April 15, 2017 10:25

The Hydrate Sparkler is so refreshing and naturally produces a vibrant ruby colour! This infusion uses our very own "Hydrate" tea which is full of electrolytes, Vitamin C for immunity and studies have shown that it lowers blood pressure. The tea on its own could be your sport drink replacement!

For all of you at Bondi Markets who were asking about how we made this invigorating tea, we finally have the recipe for you below!

Remember, this syrup can be stored for up to 7 days so you can enjoy it throughout the week.

Hydrate Sparkler Syrup

Ingredients

- 500 mL Filtered Water

- 1/2 cup Hydrate Tea (15 grams)

- 1/2 cup Raw Sugar or Honey (depending on how sweet you would like it)

- 1/2 Cinnamon Stick (optional)

- A Few Ginger Slices (optional)

- Lime Juice (optional)

Method

1. Combine water, raw sugar, cinnamon and ginger in a medium saucepan. 

2. Heat until boiling and remove from heat. 

3. Stir in Hydrate tea and cover for 20 min.

4. Strain and discard the Hydrate tea, cinnamon and ginger. This is the syrup which can be stored in the fridge for up to 7 days.

5. For the Hydrate Sparkler, add 1 part syrup to 6 parts chilled sparkling water. Serve with ice and a splash of lime juice for a zesty flavor!

Great refresher for any occasion, enjoy! 

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4 Simple Steps: How I trained myself to wake up earlier and stay awake! February 10, 2016 16:25 1 Comment

Image credit: https://goo.gl/dH8mHY

My whole life I have been a late riser (by default) until just recently when I told myself I would become a morning person. I never thought I could commit to waking up early being a serial snoozer myself but here we are at Day 60!

It all started when I read “The Miracle Morning” by Hal Elrod which touched on a few key areas I wanted to improve: energy levels, focus and personal development. In particular, my fitness routine had been disrupted with work which took a toll on my body and mind. I was often tired and couldn’t concentrate properly for long periods. Hal talks about how regular exercise pumps more oxygen to your body and brain which allows it to work more efficiently.

Although this is nothing new, it helped to tie everything together. If I wanted to be more productive, I had to focus on how I start the day as it sets the tone for the rest of the day. By working out earlier in the morning, the adrenaline was up, my mind was no longer half asleep (I was already on the treadmill before it had time to realise!) and the effect on my mood had changed dramatically.

What you decide to do with the extra hour or two in the morning is completely up to you but I have found exercise has helped me to feel refreshed and ready for the day. Some other examples of what you could do is: yoga, meditation, read a book or perhaps start a new hobby. It’s a great way to develop yourself one day at a time. Remember, consistency is key.

Here is an outline of my previous routine:

7:00am – Alarm goes off. Hit the snooze button.

7:15am - Alarm goes off. Hit the snooze button (sound familiar?).

7:30am - Alarm goes off. Drag myself out of bed and wander around for a while until my eyes have adjusted to the sunshine.

7:45am – Make breakfast, eat and watch the news.

8:30am – Get dressed, wash face and brush teeth.

9:00am – Hello World!

Now my routine consists of the following:

6:00am – Alarm goes off. Get up.

6:01am – Drink 1 cup of water.

6:05am – Prepare breakfast.

6:15am – Get dressed for the gym.

6:30am – Walk to the gym.

6:45am – Work out / shower.

7:30am – Come back home and have breakfast with “Up” tea.

8:00am – Day starts!

Here are the 4 key strategies I used which helped build my early morning habits:

1. Prepare for the next day

I am a strong believer in mind over body. The mind is often underestimated when it comes to physical action. To help with this, imagine what your ideal morning would be like: are you preparing a nutritious breakfast to enjoy properly or perhaps you are walking your dog while listening to an audio book? Whatever it is prepare for it by imagining what you are looking forward to. It also helps if you pack your gear the night before so you have no excuse!

2. Jump out of bed

This is probably the hardest part of the process – waking up and actually staying awake!

For me, I put my alarm (mobile phone) in the lounge room so I literally have to get up and turn it off. Alternatively, there is a free app called Alarmy which doesn’t shut down until you are out of bed and take a photo of a pre-selected item in your home. Just make sure it is an item which is far away as possible from your bedside table!

3. Hydrate

Once you are up, drink 1 large cup of water. When you wake up after 6-8 hours of sleep, your body and brain (made up of 75% water) is dehydrated this can make you feel fatigued and drained (not surprising as many people feel hazy in the morning). It also helps to flush out toxins and a great way to fill the stomach without any calories! This glass of water keeps me going for an hour and a half while I’m at the gym.

4. Take it one step at a time

It may seem near impossible for a serial snoozer but believe me, if I can do it, you can too! All you need to do is just take the first step whether it is waking up 15 minutes earlier than you did yesterday or just getting dressed as soon as you wake up. As long as you are doing something, it is still one step closer to your goal. From there, you can build confidence in yourself to progress to the next stage!

What I have learnt to appreciate:

1. Mornings aren’t so bad, it feels nice to rise naturally as the sun does. Plus if you have something to look forward to each day, it makes waking up so much easier.

2. You get so many things done in that extra hour or two in the morning. There are no distractions so you have time to do your own thing.

3. A healthy lifestyle can be built through simple habits.

 
Do you struggle to wake up earlier in the morning? What strategies has helped you?

Feel free to share your ideas/comments below :)

Simple Earl Grey Iced Tea with Mint and Lemon (3 Ingredients) November 26, 2015 13:34

As the festive season is coming up soon, we've created a simple 3 ingredient Earl Grey Iced Tea anyone can whip up in just 3 minutes! 

This beautiful blend of floral and citrus notes is sure to please your guests.

Ingredients (makes 1 cup):

- 1 Tsp Le Grey tea

- 2 Slices of Lemon

- 1 Mint sprigs

Method:

1. Simply pour boiling water in a cup (250mL) with the tea and let it steep for 2-3 minutes.

2. Let it cool down to room temperature (1hr)

3. Crush the mint leaves and add to the tea with lemon slices and ice. 

Notes:

To make a bigger jug, simple increase the portions accordingly. 

If you would like to cool down the tea quickly, simply add more tea leaves when brewing to create a concentrated version and add ice cubes immediately to cool down. 

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Tea to go: The stylish portable beverage holder

Swizzling Baileys with Spiced Tea October 23, 2015 17:49

If you love chai, you will love this on a Friday night with a group of friends! Plus it's really easy to whip up, recipe below:

Ingredients:

- Small pot of Spiced Tea (350ml)

- 50mL Baileys Original Irish Cream

- Dash of raw honey

- Ice cubes

- Cinnamon scroll (optional as garnish)

Steps:

1. Scoop 2 teaspoons into a pot of boiling water. Let is steep for 2-3 minutes.

2. Add a dash of raw honey and Baileys.

3. Pour into a glass with some ice and stir with the cinnamon scroll. Voila! Done. 

Best served chilled so would be ideal to simply cool it down first.

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Here's that perfect tea thermos you didn't know you needed

DIY SPICED Latte Recipe April 21, 2015 18:20

With the recent cold and gloomy weather in Sydney, I was also feeling a tad under the weather. For times like these, I wanted some warm comforting SPICED tea! 

Traditionally, Chai tea was derived from Ayurvedic medicine in India. “Ayurveda” literally means “science of life” which focuses on the whole body, the mind and spiritual aspects of a person. In India, each region has their own version of Chai tea passed down from generation to generation. This blend of different herbs and spices is not only enjoyed as a delicious beverage but also for its medicinal and healing properties.

Health Benefits:

Holistically, the ingredients in SPICED tea offers warming and stimulating properties.

• Cleanses toxins from the body
• Rich in polyphenols

SPICED Latte Recipe:

This DIY SPICED Latte is really easy to whip up without using the powdered version.

Ingredients:

• 1 tsp SPICED tea
• ½ cup boiling water
• ½ cup milk
• 1 tsp honey (optional)

3 Simple Steps:

1. Place the SPICED tea in a strainer (see here for tea strainer)
2. Pour boiling water over the tea and steep for 2-3min
3. Add warm milk or frothy milk.

A dash of honey is perfect for a natural sweetener!

There you have it, a very simple and delicious beverage on a cold rainy day, enjoy!

Can Overeating cause Premature Aging? March 14, 2015 16:23

“Food is our common ground, a universal experience.” – James Beard

Food and eating is a wonderful experience which brings people together to enjoy even the simplest of foods.

Overeating though has been a trending pastime particularly in wealthier countries. This often happens just after a meal when we realise it’s already too late. I know I’ve been there!

There has been research (50 years in fact) to show overeating can cause premature aging. [1][2] In addition, it invariably causes weakness from lack of nourishing foods and digestive upset.

By overeating, especially rich and processed foods can lead to popular diseases such as obesity, cancer and diabetes. 

Simple steps to avoid overeating:

1. Eat until you are 60-70% full: A helpful way to do this is to eat slower as you will give your body time to realise this. Faster eaters tend to feel overly full a couple of minutes after which is often too late!

2. Master the art of chewing: By simply chewing, your saliva helps to release the full nutritional value of the food which allows your stomach to digest properly. Without adequate chewing between each serve can leave you feeling heavy and dull.

3. Drink more water: Fresh water will detoxify you body and get rid of toxins. Dehydration is often mistaken for hunger. Start the day with a glass of water and remember to drink at least 8 cups a day. Add lemon or a teaspoon of apple cider vinegar to curb cravings.

References:

[1] Combs, G.F.Jr., Selenium in global food systems. British Journal of Nutrition 85 (5) : pp 517 – 547, May 2001

[2] Rayman, M.P. The importance of Selenium to human health. Lancet 356 (9225): pp 233-241, July 15, 2000

7 Easy Natural Ways to Boost your Energy Levels! January 21, 2015 19:20

These days we all seem to be living a busy life with lots of conflicting priorities such as work, family, travel and personal. Even if we come back from a holiday it’s not long before we feel tired and basically “over it”.

The good news is, we’ve complied 7 easy things you can do daily to help boost your energy levels!  

1. Breathe Deeply

The problem: Your day has been stressful. You’re about to go into another meeting, but you’re feeling low on energy.

Why it works: Stress makes breathing more rapid, which can decrease the oxygen supply to the brain.

How to use it: Whenever you feel a dip in your energy, put the tip of your tongue behind your upper teeth. Inhale through your nose for four counts. Hold the breath for seven counts, then exhale for eight counts.

2. Seek some Lemon-Aid

The problem: Dehydration can make you feel sluggish and lethargic before you even have a chance to start your day.

Why it works: Staying hydrated is key to keeping your energy levels high.

How to use it: Having a cup of warm lemon water in the morning infuses your body with needed liquid after hours without water. Adding lemon boosts the benefits by infusing the drink with vitamins and flavor. 

3. Green Tea

The problem: You need a caffeine kick, but you’re trying to cut back on your coffee drinking.

Why it works: Green tea has that perfect mix of caffeine, nutrients, flavor and hydration.

How to use it: This nutrient-packed drink will help get you going in the morning and support your body in the stresses of the day ahead.

4. Protein and Fiber Breakfast

The problem: Your breakfast isn’t filling and you’re hungry again by mid-morning.

Why it works: Protein and fiber are two key components to setting yourself up for success throughout the day. Fiber slows the digestion of your food, allowing your body to slowly extract sugars and nutrients over the course of the morning rather than being flooded all at once. Combined with fiber, protein helps to make your meal more satisfying. You feel full sooner and longer, which means you’ll eat less while maintaining high energy levels throughout the morning.

How to use it: Try a side of an egg with your oatmeal or add some blueberries to your morning bowl of yogurt.

5. Cocoa

The problem: You’re looking for more variety in your energizing morning drink routine.

Why it works: The cacao bean is packed with nutrients and vitamins and packs its own low-level caffeine punch.

How to use it: The key to reaping the health benefits of cocoa is to find a pure cocoa powder without any added sugars or flavors. Make your own morning or afternoon hot chocolate with almond milk, honey and a touch of vanilla essence. If you’re going for a sliver of chocolate, make sure it’s as dark as possible with less sugar.

6. Exercise outside

The problem: You’re fried from fatigue in the office and not feeling 100%.

Why it works: Exercise—even a slow walk—may be the last thing on your mind when you're tired, but "movement stimulates alertness in the brain, and sunlight provides your body with natural cues to promote wakefulness," Jeffrey Durmer, MD, chief medical officer at FusionSleep Center in Atlanta, told WebMD.com. Specifically, sunlight turns off the production of melatonin, the hormone that triggers feelings of sleepiness

How to use it: Exercise or go outside for a walk during lunch. Studies show that working out can improve productivity enough to counteract the time away from the office.Power nap

7. Power nap

The problem: You’re in an important work meeting and you nod off a couple of times hoping no one has noticed! Avoid being “that” person by  catching up with a power nap

Why it works: Studies have shown more sleep can lower the risk of health problems such as high blood pressure to obesity and diabetes. Power naps have also been known to enhance creative thinking, improve memory and learning.

How to use it: The ideal length for a power nap can vary from each person however 10-20 minutes the general recommendation. Anything longer may defeat the purpose of a power nap. Remember to set a timer or you may end up feeling like a zombie!  

Sources:

http://www.doctoroz.com/slideshow/energy-boosters

http://www.forbes.com/sites/erikaandersen/2014/01/18/staying-energized-no-matter-what-9-things-you-can-do-every-day/